Wod:

??? The Wod will be on the Whiteboard When you come in???

DO WORK!!!!

#TEAMWOD

Wod:

5-Touch and Go Squat Snatch 

10-Box Jump (24”)

200m Row

Rest 2min

5 sets
Deadline for the Open is fast approaching, sign up before it’s too late!!

Wod A:

10min AMRAP Muscle-Ups

or

10min  Build To a Single in The Weighted Pullup

Wod B:

10min AMRAP

Toes-2-Bar Each Time You Break Perform 7 Burpees 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

Wod A:

30 Thruster(65w, 95m)

10 KB Swing (35w, 53m)

20 Thruster

20 KB Swing

10 Thruster

30 KB Swing

-rest 10 minute

Wod B:

10min AMRAP

HR Pushup

feet on 45’s run 200m each time you break

Wod:

3 Rounds

400m Run

10 Clean & Jerk (155m,105w)

15 Pullup

20 Burpee

Wod:

4 Sets

10 Unbroken Back Squats (start around 65-70%, modify as needed)

20 Unbroken KB Swings

40 Double Unders

3-4 min rest between each

Wod:

Partner WOD, Each Movement is Relay Style

30min AMRAP

200m Run, You Go, Partner Goes

200m Row, You Go, Partner Goes

20 DB Push Press (35m,25w), You Go, Partner Goes

20 Slam Ball, You Go, Partner Goes

Wod:

10 Rounds

3 Snatch (135m,95w)

15 Wall Balls

Have you signed up for sectionals? 8 days until the first wod is released!

Wod:

7 min AMRAP

5 Chest-2-Bar Pullup

5 Burpee

7 min rest

7 min Max Meters ROW

Wod 1:

8 Min To build to a heavy single-

Squat Clean Thruster OR Power Clean Thruster (Power clean it, then complete the Thruster)

Rest 5min

Wod 2:

7 Thruster (75w, 115m) 10 DU

7 Thruster, 20 DU

7 Thruster, 30 DU

7 Thruster, 40 DU

7 Thruster, 50 DU